Beginner's Squat Routine

Week 1-3

Week 3-6

Exercise

Reps

Sets

Goblet Squat

8

1

Front Squat

5

2

Back Squat

5

1

Week 6-9

Exercise

Reps

Sets

Front Squat

5

2

Back Squat

5

2

Week 9-12

Exercise

Reps

Sets

Front Squat

5

1

Back Squat

5

3

* The above program is a 12 week squat routine to reinforce proper squat mechanics in the Olympic style high bar squat. This program should be followed using light loads; proper squat mechanics should be present before the pursuance of load increments. This is not to replace an entire workout program; it should be used only to supplement a full body workout routine.

[2][3]

High Bar Squat/Deep Squatting Benefits

The force acted upon ligamentous structures within the knee, have been shown to decrease with deep knee flexion squats >90 degrees (Schoenfeld, 2010, p. 3500).

It has been argued that the risk of ligamentous injury peaks at parallel squatting (Schoenfeld, 2010, p. 3500).

Gluteal activity has been shown to increase significantly during full squats (Schoenfeld, 2010, pp. 3500-3501).

* The above program is a 12 week Sample Aerobic Workout Program designed for a healthy individual who wishes to engage in aerobic activity. This program is based on target heart rate. Exercising at a prescribed target heart rate ensures that adequate intensity is met during aerobic exercise.

Top Fitness Mistakes

Mistake 1: Not setting GOALS

The biggest mistake people make in their fitness program is not setting goals and or setting goals that are unattainable. Fitness professionals recommend setting SMART Goals. SMART is an acronym standing for Specific, Measurable, Attainable, Realistic, and Time oriented. For example I will lose 20 pounds within 5 months. That goal is specific, measurable, and realistic which can be attained in a timely manner.

Mistake 2: Frequency

Most people make the mistake of not following an exercise regimen with an adequate frequency to attain their SMART Goals and see results. For example, if your goal was to lose 20lbs within 5 months, that is 20 weeks, which would make it a 1 lb. a week loss. 1 lb. of weight is 3500 calories you would need a 500 calorie deficit every day of the week to reach your goal.

Mistake 3: Intensity

A big mistake people make is not working at a high enough intensity over time. The human body adapts over time as a response to exercise regimen. The increase does not have to be much adjust the resistance on the cardio machine, increase the duration to your aerobic work, and add weight to resistance exercises.

Mistake 4: Working on problem areas

Many people go into the gym with the notion that they will lose fat in the area of their choice by exercising the muscles within that area. For example, they do countless amount of crunches to attach that stubborn "belly fat." The body burns the highest percentage of body fat during low intensity long duration aerobic exercise (Jekendrup & Gleeson, 2012, p. 59). This means put your headphones on and hit the pavement, stair stepper, or treadmill, for a minimum of 45 minutes.

Mistake 5: Not utilizing multi-joint exercises

Most people in the gym decide to isolate one muscle group at a time with single joint exercises. In the real world if your really want to pack on some serious muscle mass; then you need to utilize multi-joint exercises. Multi-joint exercises recruit more muscle fibers. This leads to more calories burned for those conditioning workouts and more muscle fibers stimulated for growth (Kramer & Ratamess, 2004, p. 676).